avec persil et graines de citrouille grillées
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Allergens
Tags
Bœuf haché
250 g
Chou kale, haché
56 g
Lentilles rouges
0.5 cup
Tomates broyées à l'ail et aux oignons
1 unit(s)
Gousses d'ail
2 unit(s)
Mirepoix
113 g
Persil et thym
14 g
Poivron
1 unit(s)
Vinaigre de vin blanc
1 tbsp
Graines de citrouille
28 g
Assaisonnement italien
4.3 g
Huile
1 tbsp
Sel
0.13 tsp
Poivre
0.13 tsp
- Before starting, wash and dry all produce.
- Core, then cut pepper into 1/4-inch pieces.
- Strip 1 tbsp (2 tbsp) thyme leaves from stems, then roughly chop.
- Roughly chop parsley.
- Peel, then mince or grate garlic.
- Using a strainer, rinse lentils until water runs clear.
- Heat a large pot over medium-high.
- When hot, add 1 tbsp (2 tbsp) olive oil, then beef, garlic, peppers and mirepoix. Cook for 4-5 min, breaking up beef into smaller pieces, until no pink remains.** Season with salt and pepper.
- Add crushed tomatoes, chopped thyme, Italian Seasoning, lentils and 2 1/2 cups (5 cups) water.
- Bring to a boil over high. Once boiling, reduce heat to medium. Cook for 10-15 min, stirring often, until lentils soften. Season with salt and pepper.
- Heat a small non-stick pan over medium.
When hot, add pepitas to the dry pan. Toast for 2-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!) - Meanwhile, add kale and vinegar to the stew. Cook for 2-3 min, stirring often, until kale has wilted.
- Divide stew between bowls.
- Sprinkle parsley and toasted pepitas over top.
690
kcal
Calories
36
g
Fat
9
g
Saturated Fat
55
g
Carbohydrate
13
g
Sugar
12
g
Dietary Fiber
44
g
Protein
80
mg
Cholesterol
480
mg
Sodium
1
g
Trans Fat
1600
mg
Potassium
225
mg
Calcium
9
mg
Iron
avec boulgour, chou frisé et feta
avec brocoli rôti et écrasé de pommes de terre
